De-Load week.  Work to 80% effort this week on strength/skill work.  We will be re-testing next week! WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer).Then for another 8mins (12 total minutes) OTMEM 4-5 Dips (Add weight/ difficulty as needed to achieve...Read More

 Normal Schedule for Columbus Day! WORKOUT OF THE DAY: STRENGTH:Snatch 5.4.3.2.1. building to 80% 1rm or OHS 5.4.3.2.1 building to 80% of 1rm WOD: [ Dance Off ] 20 Hang power cleans 30 Sit-ups 40 Air Squats X 3 rds 14min Cap L1-95/65 L2/M-75/55 L3-65/35 Buy-Out: A) 3 x 20 PB Hyper extensions B) 4 x 35Sec...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweat Fest ] Come join the 9:15 class for a sweat fest! Buy-Out: Rest day  Read More

WORKOUT OF THE DAY: STRENGTH: Push Jerk 2.2.2.2. Across WOD: [ Bear Cave ] 21-15-9 DL TTB Push-ups 10min Cap L1-185/135, TTB L2/M-135/95, KTE, incline P-up L3-95/65, Knee Raise, Knee P-up Buy-Out: A) Ultimate Abs Complex x 3 sets= 10 V-ups 10 Roll-ups 10 Double Crunches 10 Leg Lifts 10 Strict Sit-ups -get all the ab exercises...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Laser ] Team of 2- Run 800m (4min Cap) while Partner does 160 D-unders, then switch Then Run 800m While Partner does 80 Sit-ups , then switch Then Run 800m While Partner does 40 Box J’s, then switch Then Run 800m While Partner does 8 Rope Climbs (or 40...Read More

WORKOUT OF THE DAY: STRENGTH:Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5), shoot for more total volume then previous week Or Close Grip Bench...Read More

Thank you to everyone who came out to BB4B Saturday! It was an amazing day filled with lots of love. With everyone’s help, were able to raise $2177 towards this great cause! Success! WORKOUT OF THE DAY: STRENGTH: Snatch 2.2.2.2. Across or  OHS 2.2.2.2. Across WOD: [ Jack-O-Lantern ] 8 Pull-up 8 hang p. cleans 8 BB...Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day.  Read More

BARBELLS FOR BOOBS at CrossFit EXP- THIS SATURDAY October 3rd 9AM! Our individual team members have combined digital forces to create this awesome fundraising team. Together we will raise more money for Barbells for Boobs than we ever could alone! Our Barbells for Boobs Event will be held on Saturday October 3rd at CrossFit EXP in...Read More

BARBELLS FOR BOOBS at CrossFit EXP- THIS SATURDAY October 3rd 9AM! Our individual team members have combined digital forces to create this awesome fundraising team. Together we will raise more money for Barbells for Boobs than we ever could alone! Our Barbells for Boobs Event will be held on Saturday October 3rd at CrossFit EXP in...Read More